I fix the backs of sedentary people and of several elite athletes, also middle range Crossfit athletes.
One thing Ive notice about those with bad backs is their ability to push themselves beyond the call of duty. In fact they have the reputation of being hard workers, motivated and always on the go!
The reality is , once the doors are closed, they can head for the settee and slump. For hours!!!! They can happily stay in bed if allowed, and they can be very , very lazy.
Hard ( some would say obsessive) work can sometimes be matched by back destroying activity elsewhere.
Several researchers have suggested that twisting of the trunk is associated with low back pain. the 1st issue we need to deal with is to distinguish the idea of twisting from generating twisting torque.
Torque in the torso can be achieved whether or not the spine itself is twisted.
In general moderate twisting isn’t dangerous. over the years the debates have included twisting quickly and breaking the speed by hitting the end range of motion, back in 1970, Farfan suggested disc twisting could damage the collagen fibres in the annulus, especially if a neutral arch had been lost. Other reports say that twisting is less dangerous as the facet forms a mechanical stop , thus its the facets that can get injured.
What is Twisting torque? Imagine a twist that applies or transmits force!.As no muscle is designed (as a primary function), to create twisting torque all muscles are contracted, this increases compressive load. 50nm of extension, creates 800 newtons of spinal compression.
Generating high torque, when the spine is twisted is problematic. In short are you twisting… well, Ok! or are you twisting through your spine to load up an axe swing … probably not so good!
Ill show you in a future “Note” how to generate force through your hips and not through your back. But for now, repeated spine flexion will, according to Aultman et al ( 2005), will lead to discogenic trouble.
Im always promising my back pain clients that I’ll publish guidance notes, especially about the exercises you should do at home.
Here are the Big THREE.: Curl-up, side bridge and the bird dog. Aim for endurance.
Its really worth while buying the McGillBooks
Low Back Disorders
While supporting any and all well meaning people who want to help back pain, I find myself at odds with one recommendation of the forth coming “back in the office” campaign promoted by the Charity Back care (6th -12th October 2014)
Whilst i endorse most of the aims of this campaign
- Stand not Sit while you work
- Stretch your back at your desk at least every half hour
- Set your workstation just right
- Ergonomic furniture, a hype or a necessity?
- Use headsets and stop straining those neck muscles!
- Take regular breaks especially if you work long hours
- Employers guidelines
I think based on current research, that the “stretch your back ” suggestion, is probably best treated with caution
If you stretch twist and crack your back I have one message for you: pack it in!!
“Soft tissue injuries result from excessive tension, so excessive tension in the rehabilitation situation is counterproductive…stretching of …chronically tight tissue is counterproductive. It may give an initial sensation of relief because the muscle spindles have been deadened, but this practice…weakens the tissue further because of the weakened proprioceptive response.”
“stop trying to Stretch and mobilise! Let tissues settle and regain their proprioceptive abilities so they tell the truth”